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Don’t WAIST Away The Summer! Peak Performance Teams up with the Ronald McDonald House

WHY IS PEAK PERFORMANCE TEAMING UP WITH THE RONALD MCDONALD HOUSE OF LONG ISLAND? TO HELP PEOPLE LIKE THE GERSBECK FAMILY!

Ronald McDonald House
Image Courtesy of RMH-LI

In less than a week, the Gersbeck family had their lives turned upside down as one-year-old Hayden battled for his life. Just two days prior to his diagnosis of a rare form of cancer called AML (Acute Myelogenous Leukemia), Kathleen Gersbeck, a single mother and cancer survivor herself, was able to check in to The Ronald McDonald House of Long Island and begin the fight against a horrific disease.

The story of one-year old Hayden Gersbeck is just one of many family stories happening every day at The Ronald McDonald House of Long Island. while situations vary, the realization is an unexpected illness or accident can happen to any family.

“We absolutely love this House and we would not have been able to get through our ordeal without RMH-LI being there for us,” said Kathleen. “I built amazing personal relationships with other families experiencing similar difficulties which made our situation much easier.”

Recently, after Hayden’s fifth round of chemotherapy, doctors declared that his cancer was in remission and that the strong-willed Hayden had beaten cancer. Because of RMH-LI, Hayden was able to celebrate his first birthday with Mom and Grandpa right by his side.

Click here for more stories about the families of the Ronald McDonald House Long Island.

WHAT CAN YOU DO TO HELP?

  • Come into Peak Performance starting this FRIDAY August 21st from 10am-6pm!
  • Have one of the Exercise Physiologists measure your waist circumference.
  • Come back in 4 weeks to have your waist re-measured- it’s that simple.
  • For every centimeter lost, Peak will donate $2 to Ronald McDonald House Long Island.
  • Anyone is welcome to participate… and it’s free!
  • Stay up to date with our event! Like us on Facebook (Peak Performance Fitness Center) for the latest information.

Recipe Of The Week: Sauteed Tuna Steaks With Garlic Sauce

INGREDIENTS

  • 2 large garlic cloves, minced
  • 1 tablespoon olive oil
  • 1-1/2 teaspoons olive oil
  • 1 tablespoon balsamic vinegar
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper
  • 4 tuna steaks (6 ounces each), each 1? thick
  • 1-1/2 teaspoons chopped fresh parsley or basil

DIRECTIONS

  1. In a large, heavy nonstick skillet, cook the garlic in 1 tablespoon of the oil over very low heat, until the garlic’s aroma is apparent, 30 to 60 seconds, stirring. Immediately add the vinegar, 1/8 teaspoon of the salt, and half of the pepper. Remove to a bowl and cover with foil to keep warm.
  2. Season the fish with the remaining 1/8 teaspoon salt and the remaining pepper. Heat the remaining 1 1/2 teaspoon oil in the same skillet over medium heat.
  3. Add the fish and cook until browned on the first side, 4 to 5 minutes. Turn and cook until the fish is just opaque throughout, 3 to 4 minutes.
  4. Serve topped with the garlic sauce and parsley or basil.

NUTRITION INFORMATION

Serves: 4 | Serving Size: 6-ounce tuna steak

Per serving: Calories: 220

Total Fat: 6g; Total Carbohydrate: 1g; Dietary Fiber: 0g; Sugars: 1g; Protein: 41g

Original recipe from myfitnesspal.com

Don’t WAIST Away The Summer!

Peak Performance Fitness members and staff are teaming up to support the Ronald McDonald House of Long Island. Here is the perfect opportunity for you to help a great cause while shedding a few centimeters off your waist! For every centimeter lost, Peak Performance will donate $2 to Ronald McDonald House.

Here is a little background about this charity:

The mission of The Ronald McDonald House of Long Island is to give comfort and shelter to families experiencing the pain of having a sick child in local hospital facilities. A “home away from home”, the House provides the parents and siblings of these children with a temporary haven in a secure and comfortable environment among other families sharing a similar burden.

Located on the campus of the Cohen Children’s Medical Center of New York (formerly Schneider Children’s Hospital), the House accommodates families in a warm and supportive environment. Since opening in 1986, approximately 18,000 families from the United States and more than 80 countries around the world have been served. Many of the families are from Long Island and other parts of the Metropolitan area.

http://rmhlongisland.org/mission-vision/

SO WHAT CAN YOU DO TO HELP?

– Come into Peak Performance starting this FRIDAY August 14th from 10am-6pm!

– Have one of the Exercise Physiologists measure your waist circumference.

– Come back in 4 weeks to have your waist re-measured.

WHO CAN PARTICIPATE?

EVERYONE! Our gym members, physical therapy patients, Peak staff members, and your friends and family! It’s FREE! The more people who are involved, the more money we can raise!

Like our Facebook page (Peak Performance Fitness Center) and Instagram (@peakptfitness ) for continued updates about the event, including: stories of families of the Ronald McDonald House, Peak members getting involved, and check-ins as we progress towards our donation goal!

Want to know more about the Ronald McDonald House of Long Island?

Click here to read some stories about the families of the Ronald McDonald House.

NEED SOME EXTRA HELP WITH YOUR EXERCISE AND NUTRITION?

TRY OUR 4 WEEK WAIST AWAY THE SUMMER SPECIAL!

  • Full Use of Fitness Facility
  • An Individualized Exercise Program
  • 4 Personal Training Sessions
  • All for only $169

*New members only

Nutrition Showdown: Coconut Water V. Plain Water

Coconut water, not to be confused with coconut milk (the milky-white liquid made from coconut meat), is the clear fluid from young, still-green coconuts. Coconut water was first marketed as a miracle drink able to fight viruses, kidney disease, and other ailments such as osteoporosis. The beverage claims to keep you better hydrated and be more beneficial than plain water. Global sales are hundreds of thousands per year and most consumers believe that the beverage has a wide variety of health benefits. It’s important for consumers to know that the drink’s marketers have sharply scaled back their claims.

The minerals found in coconut water prompted the early claims of curative power; however, the quantities of these minerals are quite modest and widely found in other foods. As an example, one banana has 422 milligrams of potassium, compared with 660 milligrams in an average container of coconut water. Coconut water’s big three minerals are potassium (19 percent of the daily recommended intake), calcium (4 percent) and magnesium (4 percent).

Vita Coco, a leading brand, once boasted that it had 15 times the electrolytes —sodium and potassium that are lost in sweat — in sports drinks. In 2011, a class-action lawsuit stated that some of the mineral contents on its packages were exaggerated. Vita Coco agreed to stop saying that it rehydrated better than sports drinks.

Coconut water’s biggest rival is plain old water. How do they compare? There is little research looking at the impact coconut water has on rehydration. And while scientific research findings vary, water looks just fine for most people. A study from 2012 (funded by Vita Coco) in the Journal of the International Society of Sports Nutrition found that neither coconut water nor sports drinks were better than water in hydrating young men after an hour long exercise bout.

In terms of hydration, plain water, coconut water, and sports drinks, when consumed in adequate quantities, are all comparable. For enhancing water absorption, there is little physiological basis for consuming drinks with added sodium if your diet contains adequate sodium. To stay truly hydrated, you need to drink a larger volume of coconut water compared to regular water.

For the majority of us who are trying to lose or maintain our weight and work out for 60 minutes or less under normal conditions (i.e., not in extreme heat and humidity), water remains the smartest, and most affordable, hydration choice. For those exercising vigorously for more than one hour or in extremely hot conditions, sipping on coconut water or a sports drink may promote fluid retention during exercise.

Recipe Of The Week: Asparagus Pea Pasta Bowl

INGREDIENTS

  • 2 cups uncooked bow tie pasta
  • 2 tablespoons unsalted butter, divided
  • 1/2 medium onion, chopped
  • 1 clove garlic, minced
  • 2 cups bite-sized fresh asparagus pieces (about 12 stalks total, with ends chopped and discarded)
  • 1 cup frozen green peas
  • 1/4 cup crumbled feta cheese
  • 2 tablespoons chopped fresh dill
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground pepper

DIRECTIONS

  1. Cook pasta according to package directions (try whole wheat).
  2. While the pasta is cooking, heat a large pan over medium heat. Add butter, onion and garlic, and cook until onions are soft, about 3-4 minutes. Add the asparagus to the pan and cook for another 2 minutes. Add peas to the pan and cook for another 2 minutes. Set aside.
  3. Drain the cooked pasta and add to the pan with vegetable mixture. Add feta, dill, lemon juice, salt and pepper to the pan. Toss until well combined.
  4. Portion into a 1 1/2 cup serving size, and serve. For extra protein or to increase calories, try adding grilled chicken to the mix.

NUTRITION INFORMATION

SERVES: 4 | SERVING SIZE: 1 1/2 CUPS

Per serving: Calories: 359; Fat: 9g; Sodium: 251mg; Carbohydrate: 59g; Fiber: 6g; Sugar: 5g; Protein: 13g

Original recipe from Hello Healthy: https://blog.myfitnesspal.com

Recipe Of The Week: Spiced Chicken With Grilled Peach Salsa

SERVES 4 (SERVING SIZE: 1 CHICKEN BREAST AND 1/2 CUP SALSA)

INGREDIENTS

  • 1 1/2 teaspoons cumin seeds
  • 1 1/2 teaspoons fennel seeds
  • 1 1/2 teaspoons coriander seeds
  • 1 1/2 teaspoons grated lime rind
  • 1/4 cup fresh lime juice, divided
  • 4 teaspoons honey, divided
  • 3/4 teaspoon kosher salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • Cooking spray
  • 3 peaches, pitted and quartered
  • 1/2 cup chopped fresh cilantro
  • 1 tablespoon extra-virgin olive oil
  • 2 large purple scallions or spring onions, thinly sliced
  • Lime wedges (optional)

PREPARATION

  1. Place first 3 ingredients in a small skillet over medium heat; toast, shaking the pan occasionally, for 2 minutes or until fragrant. Remove from heat; coarsely grind spices using a mortar and pestle or spice grinder.
  2. Combine 2 teaspoons spice mixture, lime rind, 2 tablespoons juice, 2 teaspoons honey, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a large bowl. Add chicken; toss to coat. Let stand 10 minutes.
  3. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken; cook 12 minutes or until a thermometer registers 155°, turning once. Transfer chicken to a plate; let stand 5 minutes. Thinly slice each chicken breast across the grain.
  4. Recoat pan with cooking spray. Add peaches; grill 3 minutes, turning once to mark the cut sides. Transfer peaches to a cutting board; coarsely chop. Transfer peaches and their juices to a large bowl. Add remaining 1 teaspoon spice mixture, remaining 2 tablespoons lime juice, remaining 2 teaspoons honey, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, cilantro, olive oil, and scallions. Serve chicken with salsa and lime wedges, if desired.

NUTRITIONAL INFORMATION

Per serving: Calories 299

Fat 8.1 g; Protein 36 g; Carbohydrate 22 g; Fiber 3 g

Original recipe from CookingLight.com

Breakfast Basics: What You Should Eat And Why

Everyone has heard that breakfast is the most important meal of the day; however, many become confused about what they should be eating. It has been shown that those who regularly consume a healthy breakfast are more likely to maintain a healthy weight and normal cholesterol levels.

After our nights rest, our metabolism has dropped and our body begins to conserve its energy. Breakfast allows our body to jumpstart our metabolism and restores our glucose levels for the day’s activities. Both our muscles and our brain utilize glucose in order to have ideal sharpness, concentration, and energy.

In addition, it is important to ensure that protein is included in our breakfast foods in order to feel satisfied throughout the day. The daily recommendation of protein is .8g/kg (of body weight) for the average individual in accordance with the RDA; and 1.2-1.4g/kg for endurance athletes according to the ACSM.

There are numerous sources of protein that are often overlooked, so below are a list of suggestions that are quick and easy but will also help maintain that waistline.

BREAKFAST IDEAS

  • *1-4oz serving of 2% cottage cheese PLUS – 102 calories | 15.5 g of protein
  • 1 slice of pineapple – 28 calories | .2 g of protein
  • 1 medium peach – 38 calories | .9 g of protein
  • ½ cup of strawberries – 27 calories | .6 g of protein
  • *1 hardboiled egg – 78 calories | 6.3 g of protein
  • 1 slice of whole wheat bread – 60 calories | 4 g of protein
  • 1 pat of unsalted butter – 36 calories | 0 g of protein
  • *2 egg whites – 34 calories | 7.2 g of protein
  • 1 english muffin, multigrain – 100 calories | 4 g of protein
  • hot sauce OR – 0 calories | 0 g of protein
  • 1 tablespoon of salsa – 8 calories | 0 g of protein
  • *1 Greek yogurt – 120 calories | 14 g of protein
  • 1/4 cup of granola – 95 calories | 3 g of protein
  • *1 tablespoon of smooth peanut butter – 4 calories | 4 g of protein
  • 1/2 banana – 45 calories | 1 g of protein
  • 1 slice of whole wheat bread – 60 calories | 4 g of protein

Recipe Of The Week: Barley Salad With Chicken And Corn

PREP TIME: 20 MINS
TOTAL TIME: 45 MINS
SERVINGS: 4
CALORIES PER SERVING: 385
CARBOHYDRATES: 33 G
FATS: 15 G
PROTEIN: 32 G

INGREDIENTS:

  • Coarse salt and ground pepper
  • 1 cup barley
  • 2 bunches scallions, cut into thirds crosswise and white ends halved
  • 2 1/2 cups fresh corn kernels (from 3 ears corn) or frozen corn
  • 3 tablespoons extra-virgin olive oil
  • 1 pint grape tomatoes, halved
  • 1/4 cup fresh parsley leaves
  • 12 ounces cooked chicken breast, shredded
  • 1 tablespoon plus 2 teaspoons fresh lime juice
  • 5 ounces baby spinach

DIRECTIONS:

  1. In a medium pot of boiling salted water, cook barley according to package instructions. Drain and let cool.
  2. Meanwhile, preheat oven to 450 degrees. Place scallions and corn on a rimmed baking sheet. Toss with 1 tablespoon oil and season with salt and pepper. Roast until vegetables are tender, about 25 minutes, stirring halfway through.
  3. In a large bowl, combine barley, roasted vegetables, tomatoes, parsley, cooked chicken, 1 tablespoon oil, and 1 tablespoon lime juice; season with salt and pepper. In a medium bowl, toss spinach with 1 tablespoon oil and 2 teaspoons lime juice; season with salt and pepper. Serve spinach with chicken-barley mixture.

Recipe adapted from marthastewart.com